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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: falcon

In the 7 days ending Oct 19, 2012:

activity # timemileskm+m
  Mtn bike3 3:11:14 22.7(8:26) 36.53(5:14) 1220
  Swimming3 1:53:00 2.58 4.15
  Trail running2 1:50:14 12.18(9:03) 19.61(5:37) 596
  Orienteering1 52:41 3.11 5.0 165
  Bike trainer1 30:00
  Total10 8:17:09 40.56 65.28 1981
  [1-5]10 6:29:03

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Friday Oct 19, 2012 #

Orienteering race 37:41 [4] 5.0 km (7:32 / km) +165m 6:28 / km

NAOC Middle - a so-so race and a so-so result. Way back from the fastest time but way from clean and didn't feel physically tested. Started with a couple of decent controls but then was on my heels navigating and executing. Felt 'behind' in the execution. Managed to lose a bunch of time on a radio control - #11. Looking forward to tomorrow's long race!

Orienteering warm up/down 15:00 [3]

Running in the terrain mostly. Tried to ignore the warm-up map after being a bit disappointed with its accuracy.

Thursday Oct 18, 2012 #

Swimming intervals 23:00 [4]

10x50m on 2' cycle.
Truncated due to time pressure of getting to airport.

Wednesday Oct 17, 2012 #

5 PM

Mtn bike 41:59 intensity: (35:03 @0) + (3:32 @1) + (45 @2) + (2:39 @3) 7.19 km (5:50 / km) +255m 4:58 / km
ahr:75 max:147

Tuesday Oct 16, 2012 #

5 PM

Trail running intervals 39:10 intensity: (25 @0) + (3:41 @1) + (12:35 @2) + (11:37 @3) + (10:52 @4) 7.3 km (5:22 / km) +116m 4:58 / km
ahr:133 max:163

10x400m intervals in Moores Meadow.

Monday Oct 15, 2012 #

7 AM

Swimming 50:00 [3] 2.5 km (20:00 / km)

5x (400m moderate then 100m fast)
10 AM

Mtn bike 1:17:23 intensity: (51:36 @0) + (13:22 @1) + (11:17 @2) + (1:08 @3) 16.23 km (4:46 / km) +617m 4:00 / km
ahr:81 max:136

Up Tabor Mtn with Marie, Cheryl and the dogs. Did 2x10min surges and a final 5min to the top.

Sunday Oct 14, 2012 #

10 AM

Mtn bike 1:11:52 intensity: (19:49 @0) + (24:55 @1) + (21:51 @2) + (5:17 @3) 13.11 km (5:29 / km) +348m 4:50 / km
ahr:104 max:146

Easy spin with the dogs up to FFTW and UNBC trails. Wet logs and leaves made for a conservative pace.
3 PM

Swimming 40:00 [3] 1.65 km (24:15 / km)

500m warm-up then 46x25m on 40".
4 PM

Bike trainer intervals 30:00 [3]

20x30" on, 30" off followed by 10' cooldown on the pool deck.

Saturday Oct 13, 2012 #

12 PM

Trail running 1:11:04 intensity: (1:13 @0) + (53 @1) + (5:53 @2) + (26:55 @3) + (35:13 @4) + (57 @5) 12.31 km (5:46 / km) +480m 4:50 / km
ahr:146 max:193

Calves still a bit sore, running in the O-shoes to get feet re-acquainted with them. Will probably take tomorrow off and run stairs on Monday.

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